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Comparing Nutrients in 14 ounces Sunflower SeedsVS Boiled Common Cowpeas with Salt

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Boiled Common Cowpeas with Salt
26%
4%
70%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
16%460kcal
2318 kcalvs460 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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211%204g
Fat
2.17%2.1g
204 gvs2.1 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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55.3%17.7g
Saturated Fat
1.7%0.55g
17.7 gvs0.55 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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15%0.24g
Omega 3
20.6%0.33g
0.24 gvs0.33 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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538%91g
Omega 6
3.34%0.57g
91 gvs0.57 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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61%79.4g
Carbohydrate
63.4%82.4g
79.4 gvs82.4 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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14.3%10.4g
Sugars
18%13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs13 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%9.92g
Sucrose
NA
9.92 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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90%34g
Fiber
68%25.8g
34 gvs25.8 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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147%82.5g
Protein
54.8%30.7g
82.5 gvs30.7 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
12 μgvs3.97 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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490%5.87mg
Vitamin B1
67%0.8mg
Thiamine
5.87 mgvs0.8 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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108%1.4mg
Vitamin B2
16.8%0.22mg
Riboflavin
1.4 mgvs0.22 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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207%33mg
Vitamin B3
12.3%1.96mg
Niacin, nicotinic acid, niacinamide
33 mgvs1.96 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Nuts and Seeds and Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
89.7%4.5mg
Vitamin B5
32.6%1.63mg
Pantothenic acid
4.5 mgvs1.63 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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411%5.34mg
Vitamin B6
30.5%0.4mg
Pyridoxine
5.34 mgvs0.4 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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225%901μg
Vitamin B9
206%826μg
Folates and Folic Acid
901 μgvs826 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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6.17%5.56mg
Vitamin C
1.76%1.6mg
Ascorbic acid
5.56 mgvs1.6 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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931%140mg
Vitamin E
7.4%1.1mg
Tocopherols and Tocotrienols
140 mgvs1.1 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
5.62%6.75μg
Phytomenadione or phylloquinone
0 μgvs6.75 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

31%310mg
Calcium
9.53%95mg
310 mgvs95 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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794%7.14mg
Copper
118%1.06mg
7.14 mgvs1.06 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.3%12μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12 μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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260%21mg
Iron
125%9.96mg
21 mgvs9.96 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
50%210mg
1290 mgvs210 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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336%7.74mg
Manganese
82%1.9mg
7.74 mgvs1.9 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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374%2619mg
Phosphorus
88.5%619mg
2619 mgvs619 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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75.3%2560mg
Potassium
32.5%1103mg
2560 mgvs1103 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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382%210μg
Selenium
18%9.92μg
210 μgvs9.92 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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2.4%35.7mg
Sodium
63.5%953mg
35.7 mgvs953 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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180%20mg
Zinc
46.5%5.1mg
20 mgvs5.1 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.51%18.8g
Water
7.5%278g
18.8 gvs278 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Sunflower Seeds VS Boiled Common Cowpeas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Boiled Common Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Boiled Common Cowpeas with Salt:

Comparing minerals per 14 ounces for Sunflower Seeds vs Boiled Common Cowpeas with Salt:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: